**Magnesium is the best-studied supplement for PMS, helping mood, cramps, and water retention.** Vitamin B6 and chasteberry also have solid evidence. These work best when started mid-cycle, not just when symptoms appear.
Strong Evidence
Magnesium levels drop during the luteal phase, and PMS sufferers tend to have lower levels. Studies show it reduces cramps (muscle relaxation), mood symptoms, water retention, and breast tenderness. Glycinate form is well-tolerated.
B6 is involved in serotonin synthesis and may help with mood-related PMS symptoms. A meta-analysis found it reduced overall PMS symptoms. Works synergistically with magnesium.
Chasteberry affects prolactin and may balance progesterone. Multiple studies show significant reduction in PMS symptoms including breast pain, mood changes, and bloating. Takes a few cycles to work.
Moderate Evidence
A large trial found calcium reduced PMS symptoms by 48% vs. 30% for placebo. May work by affecting hormone levels during the menstrual cycle. Get from food if possible.
Contains GLA, an omega-6 that may reduce inflammation. Some studies show benefit for breast pain and mood. Evidence is mixed but it's widely used with anecdotal support.
PMS Support Stack
Evidence-based support for monthly symptoms.
| Ingredient | Dose | When |
|---|---|---|
| Magnesium Glycinate | 300-350mg | Daily, especially second half of cycle |
| Vitamin B6 | 50mg | Daily |
| Chasteberry | 20-40mg | Morning, throughout cycle |
Beyond Supplements
- •Regular exercise significantly reduces PMS symptoms
- •Reduce salt during luteal phase to minimize bloating
- •Limit caffeine and alcohol, which can worsen symptoms
- •Track symptoms to identify patterns and triggers
Note: Severe PMS (PMDD) may require medical treatment beyond supplements. If symptoms significantly impact daily life, consult a healthcare provider.